Bone Health Awareness Week is important, making it the perfect time to think about the health of your skeleton. Many people experience bone and joint problems, but the good news is that you can take steps to prevent them. Here are some key tips for building and maintaining strong bones.
To build and maintain strong bones, you need to get enough calcium and vitamin D. The National Institutes of Health recommends that most adults over 19 get 1,000 mg of calcium daily, with that number increasing to 1,200 mg for women over 51.
But calcium isn’t the only nutrient that matters. Your body needs vitamin D to properly absorb calcium. You can get vitamin D from sunlight exposure and certain foods, like fatty fish and fortified milk.
Just like your muscles, your bones get stronger with exercise. Weight-bearing exercises are particularly effective because they force your body to work against gravity. Activities like walking, running, and weightlifting are excellent choices for building bone density.
If you have questions about which exercises are right for you, especially if you have existing health concerns, it’s always a good idea to consult with a healthcare professional first.
Certain lifestyle choices can also impact on your bone health. Tobacco use, whether from smoking or chewing, has been shown to weaken bones over time, according to the National Institutes of Health. This effect is especially pronounced in women who smoke.
If you’re experiencing persistent or unexplained aches and pains, it’s important to seek medical advice.
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